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Tue 1/2/18 : Legs with Back : Stability & Endurance

Equipment:  Heavy DB (Deadlifts, Squats), Med DB (SL Bent Row, Plank Row), TRX Mid-Length (Wide Rows)
*benches set up for Deficit Squats

Ladder = 10 min total (5 min each)
x15,12,9,6,3 
 
Group A:
  • Deficit Squats (1 extra heavy DB, *bench setup)
  • In/Out Bench Jumps (*bench setup)
Group B:
  • Single leg Bent Row (med DBS)
  • TRX Wide Row

Timed Series x 3 Rounds = 6:30 min

Timed Series x 3 Rounds = 6:30 min
  • Plank Row x40 sec (med DB)
  • Alternating High Pull from Ground x40 sec (1 heavy DB)
  • Lateral Lunges (shift weight from side to side – , stay low, don’t step out) x40 sec (med DB)
  • Rest x 15 sec

Tue 1/2/18 : Legs with Back : Stability & Endurance 2018-01-02T18:34:14+00:00

Mon New Years Day : Total Body : Stability & Endurance

Equipment Needed: Med/Heavy DBS (warrior makers, chest press, step ups, squats) Light DBS (front to lat raises)

*Clock runs whole time​
Must complete all reps before moving on to the next exercise. Give them a 4 min cut off and then they have to move on. Every 2 min they are interrupted to do 2 warrior makers.
  • Squats x 50
  • Chest press x 50
  • Back lunge to curl x 50 total
  • Front to lat raises x 50 total
  • Step ups x 50 total
  • Dips x 50
Extra exercises if someone is fast: 
  • V ups x 50
  • Reverse flys x 50
Mon New Years Day : Total Body : Stability & Endurance 2018-01-02T18:34:14+00:00

Sun 12/31/17 : Full Body : Athletic Power

Equipment Needed: Hevy DBS (clean and squat), Med/Heavy DBS (CG chest press, lunge to bent row) Med DBS (split squat to curl and press) TRX (Rows and muscle ups)

6 min Ladder: 2,4,6,8,10: 3 min to work up and 3 min to work back down.
Clean and squat (heavy DBS)
Close grip chest press (med DBS)


6 min AMRAP:
Rt leg Split squat to curl x 8 (med DBS)
Lft leg Split squat to press x 8  (med DBS)
Decline Push-ups x 8


Group 1: 30 sec / 10 sec rest x 4 rounds = 5 min
TRX rows
TRX muscle ups

Group 2:  30 sec / 10 sec rest x 4 rounds = 5 min
Alternating Push press (Med DBS)
Alt front lunges to bent row (Med DBS)

Sun 12/31/17 : Full Body : Athletic Power 2018-01-02T18:34:14+00:00

Sat 12/30/17 : Full Body : Athletic Power

Equipment Needed: Heavy DBS (1 arm chest press and row, swings, snatch to back lunge) Med DBS (squat curl press, woodchops


6 min AMRAP:

  • Snatch to Back Lunge x 8 Each (Heavy DB)
  • Wood-chops x 8 Each side (Med DB)
  • Pushup shoulder taps x 8

Tabata (20/10 sec rest) x 8 = 4 min 

  • Single arm chest press (Heavy DB)
  • Single arm row (Heavy DB)
  • Repeat on other side

40 sec each x 3 rounds = 6 min 


Tabata (20/10 sec rest) x 8 = 4 min 

  • Squat Jump
  • DB Swings (Heavy DB)

2 min plank challenge: 
  • Alternating between 20 sec mountain climbers and 20 sec low plank
Sat 12/30/17 : Full Body : Athletic Power 2018-01-02T18:34:14+00:00

Workout 2/17/16

Phase: Strength & Conditioning

Workout 17

Focus: Back with Chest

Programmed by: Coach Mark Donohue

 

Cardio Program:

70, 80, 90% @ Flat 1 min each
100% @ Flat 40 sec, (20 sec rest), repeat x 3

70, 80, 90% @ Low 1 min each
100% @ Low 30 sec, (30 sec rest), repeat x 3

70, 80, 90% @ Med 1 min each
100% @ Med 20 sec, (40 sec rest), repeat x 3

70, 80, 90% @ High 1 min each
100% @ High 10 sec, (30 sec rest), repeat x 4

Strength Program:

(Heavy Weight x 2, Med Weight x 2, Light Weight x 1)

4 Rounds
30 sec: Heavy Bench Press
30 sec: Fist Push-ups (to build wrist and forearm strength)
30 sec: Close Grip Press w/ 2 medium weights
30 sec: Rest

6 MIN EMOM

ODD: Seated Shoulder Press x 6-12
…V-UP’s ROM

EVEN: Chest Flys x 6-12
…Reclined Rotational Twists w/ Light Weight on Bench

5 x ROUNDS

Downdog Push-up x 10/8/6/4/2
Dips x 15

 

Yoga & Recovery:

Workout 2/17/16 2016-12-10T18:24:59+00:00

Workout 2/16/16

Phase: Strength & Conditioning

Workout 16

Focus: Chest with Shoulders

Programmed by: Coach Kelly Seng

 

Cardio Program:

60% @ Flat 2min

70% @ Low 2 min

80% @ Med 1 min (rest 30 sec)

80% @ Hi 2 min (rest 30 sec)

90% @ Med 1 min (rest 30 sec)

100% @ Low 1 min (rest 1 min)

80% @ Hi 1 min (rest 30 sec)

90% @ Med 1 min (rest 30 sec)

100% @ Low 1 min (rest 1 min)

90% @ Med 1 min (rest 30 sec)

100% @ Low 1 min (rest 1 min)

100% @ Flat 30sec (rest 10sec), Push Cart or Seated Hi resistance sprint 20 sec

(rest 30 sec)

Repeat until the end of cardio

 

Strength Program:

3 Sets: (6 min) ( Shoulders x3 sets, Chest x 3 sets)

Suspension Chest Press x 8-12

Divebomber Push Ups x Max

Plank (until suspension is open)

EMOM x 6 (Chest x 6 sets)

Chest Floor Press(keep elbows 45 deg) x 8-12

Supermans x ROM (min 1, 2, 3)

Pikes x ROM (min 4, 5, 6)

3 Sets: (6-8 min) (Shoulders x 3 sets, Chest x 3 sets)

Suspension Fly x 8-12

Strict Press x 8-12

Plank (until suspension in open)

Core 4 Sets:

Turkish Sit Ups x 30 sec R, 30 sec L

 

Yoga & Recovery:

Shoulder opener with strap

Bound Fold

Lizzard Lunge

Prone Chest Opener

Workout 2/16/16 2016-02-16T23:58:49+00:00

Workout 2/15/16

Phase: Strength & Conditioning

Workout 15

Focus: Legs with Back

Programmed by: Coach Jesse Frank

 

Cardio Program:

 

50% @ Med 1 min

60% @ Low 1 min

70% @ Flat 1 min

80% @ Flat 1 min (30 sec recovery)

80% @ Low 2 min (30 sec recovery)

80% @ Med 3 min (30 sec recovery)

90% @ Med 1 min (1 min recovery) repeat x 4

90% @ Low 2 min (1 min recovery) repeat x 2

90% @ Flat for 3 min

 

Strength Program:

* HEAVY: ~ 6-12 reps (~men 35’s, ~women 25’s), High Bench, Mat

 

AMRAP in each 2 minute set (Legs x 2 sets, Back x 4 sets, Abs x 4 sets)

High Step Ups x 2 min (rest 30 sec)

Bent Over Row x 2 min (rest 30 sec)

Weighted Sit-ups x 2 min (rest 30 sec)

Repeat 2 x Rounds

 

** HEAVIER:  Choose a new weight, never used for deadlifts before. (~men 45’s, ~women 30’s)

Resistance Band

 

EMOM 8 min (Legs x 8 sets, Back x 4 sets, Arms x 4 sets)

Deadlift x Max reps using new weights

And

– Band Pullaparts x 10 (Minutes 1, 3, 5, 7) then rest

– Band Biceps Curls x 10 (Minutes 2, 4, 6, 8) then rest

 

Yoga & Recovery:

 

Workout 2/15/16 2016-02-14T23:43:17+00:00

Workout 2/13/16

Phase: Strength & Conditioning

Workout 13

Focus: Total Body

Programmed by: Coach Kelly Seng

 

Cardio Program:

60% @ Flat x 2 min

70% @ Flat x 1 min

80% @ Low x 3 min (rest 30s)

80% @ Med x 3 min (rest 45s)

80% @ Hi x 3 min (rest 45s)

90% @ Med x 1 min (rest 30s)

90% @ Low x 1 min (rest 1 min)

90% @ Flat x 20s (rest 10s), x 30s (rest 15s), x 40s (rest 20s), x 50s (rest 1 min)

Repeat Cycle x 2

 

Strength Program:

Skill/Strength: 3-5 rounds (7 min)

Pull Up x max (most challenging)

BW Squats x 15

Divebomber Push Ups(or Down Dog) x max

 

Complex: Every 90s: 5 RDS (8 min)

Squat x 10

DLHP x 8

Push Press x 6

Plank Row x 8

BW/Core: 1 min x 3 (9 min)

1) Jump Squats x 30s, Weighted Bridge x 30s

2) Push Ups x 30s, Russian Twists x 30s

3) Mountain Climber x 30s, Sit Ups x 30s

 

Yoga & Recovery:

Lizzard Lunge

Quad Stretch

Pigeon

Bound Fold

Eagle Arms

Workout 2/13/16 2016-02-14T23:12:00+00:00

Workout 2/12/16

Phase: Strength & Conditioning

Workout 12

Focus: AAA

Programmed by: Coach Mark Donohue

 

Cardio Program:

70% @ Med 1 min

70% @ Flat 1 min
70% @ Med 1 min
80% @ Flat 1 min
70% @ Med 1 min
90% @ Flat 1 min
(30 sec)
70% @ High 3 mins
(30 sec)
80% @ Med 2 mins
(45 sec)
90% @ Low 1 min
(1 min)
70% @ Low 3 mins
(30 sec)
80% @ Med 2 mins
(45 sec)
90% @ High 1 min
(1 min)
70% @ Flat 1 min
80% @ Flat 1 min
100% @ Flat AFALAP

Strength Program:

Sally w/ Single DB (W: 25+ M: 40+)
Approximately 3’20” of weighted goblet squats to the song Flowers by Moby. When you hear “bring sally up” you stand, and don’t go down into you hear “bring Sally down”
Group A: 3-4 x Rounds (8 min)
TRX Bi Curls x 10
TRX Tri Skullcrushers x 10
TRX Plyo Curtsy Lunge x 5 each
Group B: 3-4 x Rounds (8 min)
Toes-2-Bar x 10
Heavy Band Curls (Bring on the Pain Face!) x 6-12
Band Donkey Kicks x 10 each
5 Min Partner Cash Out
200 Dips between both people, but one partner dips while the other holds a Plank. Dips only count if partner is holding plank!

 

Yoga & Recovery:

Workout 2/12/16 2016-12-10T18:25:01+00:00

Workout 2/11/16

Phase: Strength & Conditioning

Workout 11

Focus: Shoulders with Legs

Programmed by: Coach Juliet Burgh

 

Cardio Program:

 

60%,70%,80% @ flat 1 min each
90% @ small 1 min
(rest 30 sec)
2 x Rounds:
70%,80% @ med 45 sec each
90% @ small 30 sec
(Rest 45 sec)
2 x Rounds:
70%,80% @ High 30 sec each
90% @ Med 30 sec
(Rest 45 sec)
3 x Rounds:
100% @ Med 30 sec (rest 15 sec) repeat 5 x

100% @ Low 40 sec (rest 20 sec sec) repeat rest of class..

 

Strength Program:

Heavy Upper Body Weights
AMRAP 8 min: Goal 3 sets 
Close grip shoulder press x8
Hammer Curls x4
Wide grip shoulder press x8
Bicep Curls x4
Heavy Lower Body Weights
3 x HIRT ROUND (high intensity resistance training)
Alternating back lunges with 2 pulses x 30 sec
Thrusters x 30 sec
Jumping mountain climbers x 30 sec
Group 1: AMRAP 5 min 
Step Ups x 8 total (4 each leg)
Down dog push ups to shoulder tap x 8
Group 2: AMRAP 5 min 
Walking Lunges x 8 (4 each leg)
Up down push ups x 8

 

Yoga & Recovery:

 

Workout 2/11/16 2016-02-11T02:14:21+00:00